When you travel, what are your controllables❓ Meaning, what are the things or action items you have control over while you are away from home to stay on track with your goal(s)❓These will be extremely different depending on if you are traveling for leisure or business.🌴✈️💼
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Do you have control over the following:
🥗Food you eat.
💪🏼Type of training you can do (Hotel gym, running path, time allowed to train, etc.).
💤 Sleep you quantity and quality (time zone changes, schedule demands, etc.).
😨Stress (more or less).
⏰Timeline to your goal.
•••
I definitely recommend focusing on the areas you can manage personally, and not stressing about the things you do not have control over.

Time is something we can’t control, what we do with that time is 100% in our control.
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I got to a point, I was so so incredibly upset about how I looked, I had no confidence, didn’t want to leave the house etc, so I made a change. I knew all I had to do was start. I started, I stayed consistent and now I’m nearly 8kg down in just 3 months. If I can do it, SO CAN YOU! Stay consistent, stay determined, IT PAYS OFF! There is no secret, calorie deficit, passion and determination is all I have 🙌🏼
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For those who have sent me beautiful DM’s, thank you SO much, my heart is so full and overwhelmed ❤️

On that hustle 😈😍 Coming into the end of the year and it’s been a pretty hectic time with a lot of late nights and very early starts. If I was training for every day life I might ease up on my sessions and have a few sleep ins but being half way through prep it’s crunch time, there is no time to ease back if I want to blow my previous package out of the water, I’m giving everything I have
Bring on the Christmas holidays for some down time but until then I’ll just keep grinding!

“Vulnerability really means to be strong and secure enough within yourself that you are able to walk outside without your armor on. You are able to show up in life as just you. That is genuine strength and courage. Armor may look tough, but all it does is mask insecurity and fear. “

Got Fitness goals you want to achieve? 💪💪💪
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What you think you need to do –
• Spend 7 days a week, 1-2 hours per day in the gym
• Walk in to the gym without a plan, and just doing what you feel like (but get no progress)
• Restrict your diet and/or starve yourself
• Spend hours every day doing endless cardio
• Sacrifice your Social life and happiness
What it actually requires –
• Having a plan set out (around your goals) of what you are going to do, not just for the day, but for the week
• Prioritising your sleep and lowering your stress levels (these effect your progress more than you think!)
• Having a healthy relationship with food. It doesn’t have to be 100% dedication. Aim for around 80%, and just be mindful of what you are consuming.
• Committing to your goals and being consistent. Consistency is key!
If you truly have goals you want to achieve, find a way to make it work for you, because it’s not a one size fits all approach!
It’s not always going to be easy, but it shouldn’t be painful or unenjoyable!
If the first paragraph sounds like you, get a coach who can help you get to your goals!
For Online coaching Enquiries, email [email protected] 📧📧📧
Or send me a Direct Message 📲📲📲

#humpday booty & tricep pop 🙋🏼‍♀️ been on a diet break/maintenance for a week now and my weight has actually stayed near enough the same for a week 🕺🏼
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Happy with where I’m at and knowing that I’m only 5kg from stage weight has me feeling wayyyyy more comfortable! Cant wait to smash prep but for now... I’m gonna enjoy the Christmas festivities and a few gins🤭

08:31am 19/12/2018 328

As the year draws to a close its always a good time to look back and reflect. 2018 has been a mad year for me, my life is completely different now to what it was a year ago.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I moved from @puregymofficial to @ultra_flex_rotherham for one-to-one Personal Training, and I’m currently fully online coaching.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I have learnt a lot.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I moved to mine & @leahhollfitness 👯‍♀️❤️ new flat, living out of my suitcase in between all whilst being a few weeks out from my most recent show.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I experimented with trying a different style of coach only to take over my own contest prep a few weeks out and competed with the @pca_official in Junior Bikini and then went on to win the overall.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I met @ajmorris_ ☺️❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I competed with @2brospro_events placing 3rd
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I made the decision not to compete at the PCA finals this year, and to start my improvement season instead...but I’ll be back ☺️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I’ve travelled to new places I’ve never been to before including Paris & New York 🗽
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I started posing coaching, and coaching competition prep clients 👙
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 Trained at a wider variety of gyms than I ever have done before
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 Made progress with the @the_issn Diploma 🍏
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 👉🏻 I’ve met new friends, some of which have turned out to be my closest and most likeminded (@awesammy )❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
I can confidently say I’m very happy with where I’m at right now, and I’m extremely grateful for the people I have around me 😌 you lot are the best (you know who you are) ❤️

Happy hump day and happy 6 DAYS TILL CHRISTMAS!!🎄🎅🏼⁣
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I haven’t done an update on how I’m going with my health and fitness so I figured now would be a good time because I had a call with my coach last night and sorted through a few mental blocks that I’ve been really struggling with over the last few weeks. ⁣
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Since I got back from America in July, I’ve honestly hated the way I look. Most days when I look in the mirror I’m embarrassed at the person looking back at me. I’ve been on both sides of the spectrum. I’ve been lean. Like 10% body fat lean and I’ve been overweight. Right now, the way I see it, I’m overweight. From an outsiders perspective, I’m probably not but because I’ve been such a tiny human (hence the throwback photo), it’s hard for me to accept that I’ve gained 12kg since this photo was taken. ⁣
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So, since July I’ve been in a fat loss phase. Trying to undo the damage I did while eating my way across the United States. It worked for a while, I managed to drop 8% body fat before I packed my bags and jet setted again to South Africa. When I got back, I felt a bit lost. I became so focussed on sticking to my macros that I started to feel incredibly restricted and like I had completely lost any sense of balance that I once prided myself in having. This led to a few binge eating episodes, disordered eating and guilt training. I’ve been on very low calorie and less than 100g of carbs a day for the last few months... like hello I’m sorry am I prepping? No. ⁣
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My focus over the next few months is now shifting from fat loss to repairing my metabolism by bumping my calories back up again. Fat loss could be a welcomed side effect of this but I need to accept that I’ve done some damage and I need to stop being so obsessed with aesthetics and start focusing more on my overall health. So that’s where we are. Hello bulking season 😂🙈

Try these simple tips if wanting to stay on track over the festive season🎄🎅🏽🤗💪🏽.
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I am taking on a limited amount of new online clients to commence week of 8th of January, for more information send through an email @ [email protected] to receive my online coaching info pack. 👊🏽👊🏽💪🏽💪🏽🍑